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Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity.
Int J Sports Physiol Perform. 2017 Apr; 12(4):463-469.IJ

Abstract

PURPOSE

To determine the effects of intraset rest frequency and training load on muscle time under tension, external work, and external mechanical power output during back-squat protocols with similar changes in velocity.

METHODS

Twelve strength-trained men (26.0 ± 4.2 y, 83.1 ± 8.8 kg, 1.75 ± 0.06 m, 1.88:0.19 one-repetition-maximum [1RM] body mass) performed 3 sets of 12 back squats using 3 different set structures: traditional sets with 60% 1RM (TS), cluster sets of 4 with 75% 1RM (CS4), and cluster sets of 2 with 80% 1RM (CS2). Repeated-measures ANOVAs were used to determine differences in peak force (PF), mean force (MF), peak velocity (PV), mean velocity (MV), peak power (PP), mean power (MP), total work (TW), total time under tension (TUT), percentage mean velocity loss (%MVL), and percentage peak velocity loss (%PVL) between protocols.

RESULTS

Compared with TS and CS4, CS2 resulted in greater MF, TW, and TUT in addition to less MV, PV, and MP. Similarly, CS4 resulted in greater MF, TW, and TUT in addition to less MV, PV, and MP than TS did. There were no differences between protocols for %MVL, %PVL, PF, or PP.

CONCLUSIONS

These data show that the intraset rest provided in CS4 and CS2 allowed for greater external loads than with TS, increasing TW and TUT while resulting in similar PP and %VL. Therefore, cluster-set structures may function as an alternative method to traditional strength- or hypertrophy-oriented training by increasing training load without increasing %VL or decreasing PP.

Authors

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Pub Type(s)

Journal Article

Language

eng

PubMed ID

27617387

Citation

Tufano, James J., et al. "Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity." International Journal of Sports Physiology and Performance, vol. 12, no. 4, 2017, pp. 463-469.
Tufano JJ, Conlon JA, Nimphius S, et al. Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity. Int J Sports Physiol Perform. 2017;12(4):463-469.
Tufano, J. J., Conlon, J. A., Nimphius, S., Brown, L. E., Banyard, H. G., Williamson, B. D., Bishop, L. G., Hopper, A. J., & Haff, G. G. (2017). Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity. International Journal of Sports Physiology and Performance, 12(4), 463-469. https://doi.org/10.1123/ijspp.2015-0738
Tufano JJ, et al. Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity. Int J Sports Physiol Perform. 2017;12(4):463-469. PubMed PMID: 27617387.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity. AU - Tufano,James J, AU - Conlon,Jenny A, AU - Nimphius,Sophia, AU - Brown,Lee E, AU - Banyard,Harry G, AU - Williamson,Bryce D, AU - Bishop,Leslie G, AU - Hopper,Amanda J, AU - Haff,G Gregory, Y1 - 2016/09/06/ PY - 2016/9/13/pubmed PY - 2017/12/5/medline PY - 2016/9/13/entrez KW - fatigue KW - hypertrophy KW - intraset rest KW - power KW - strength KW - velocity SP - 463 EP - 469 JF - International journal of sports physiology and performance JO - Int J Sports Physiol Perform VL - 12 IS - 4 N2 - PURPOSE: To determine the effects of intraset rest frequency and training load on muscle time under tension, external work, and external mechanical power output during back-squat protocols with similar changes in velocity. METHODS: Twelve strength-trained men (26.0 ± 4.2 y, 83.1 ± 8.8 kg, 1.75 ± 0.06 m, 1.88:0.19 one-repetition-maximum [1RM] body mass) performed 3 sets of 12 back squats using 3 different set structures: traditional sets with 60% 1RM (TS), cluster sets of 4 with 75% 1RM (CS4), and cluster sets of 2 with 80% 1RM (CS2). Repeated-measures ANOVAs were used to determine differences in peak force (PF), mean force (MF), peak velocity (PV), mean velocity (MV), peak power (PP), mean power (MP), total work (TW), total time under tension (TUT), percentage mean velocity loss (%MVL), and percentage peak velocity loss (%PVL) between protocols. RESULTS: Compared with TS and CS4, CS2 resulted in greater MF, TW, and TUT in addition to less MV, PV, and MP. Similarly, CS4 resulted in greater MF, TW, and TUT in addition to less MV, PV, and MP than TS did. There were no differences between protocols for %MVL, %PVL, PF, or PP. CONCLUSIONS: These data show that the intraset rest provided in CS4 and CS2 allowed for greater external loads than with TS, increasing TW and TUT while resulting in similar PP and %VL. Therefore, cluster-set structures may function as an alternative method to traditional strength- or hypertrophy-oriented training by increasing training load without increasing %VL or decreasing PP. SN - 1555-0273 UR - https://www.unboundmedicine.com/medline/citation/27617387/Cluster_Sets:_Permitting_Greater_Mechanical_Stress_Without_Decreasing_Relative_Velocity_ L2 - https://journals.humankinetics.com/doi/10.1123/ijspp.2015-0738 DB - PRIME DP - Unbound Medicine ER -